TOFU BROCCOLI STIR FRY RECIPES

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TOFU & BROCCOLI STIR-FRY RECIPE | EATINGWELL



Tofu & Broccoli Stir-Fry Recipe | EatingWell image

We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. One way to get great tofu texture without deep-frying is to toss the tofu in cornstarch before stir-frying. Let it cook for several minutes without stirring to help it develop a little crust. Serve with: Chinese egg noodles or rice noodles and a glass of Riesling.

Provided by EatingWell Test Kitchen

Categories     Healthy Vegetarian Stir Fry Recipes

Total Time 30 minutes

Number Of Ingredients 13

1/2 cup vegetable broth or reduced-sodium chicken broth
1/4 cup dry sherry (see Note) or rice wine
3 tablespoons reduced-sodium soy sauce
3 tablespoons cornstarch, divided
2 tablespoons plus 1 teaspoon sugar
¼ teaspoon crushed red pepper, or more to taste
1 14-ounce package extra-firm water-packed tofu, drained
¼ teaspoon salt
2 tablespoons canola oil, divided
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
6 cups broccoli florets
3 tablespoons water

Steps:

  • Combine broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed red pepper in a small bowl. Set aside.
  • Cut tofu into 3/4-inch cubes and pat dry, then sprinkle with salt. Place the remaining 2 tablespoons cornstarch in a large bowl. Add the tofu; toss gently to coat. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add the tofu; cook, undisturbed, until browned, about 3 minutes. Gently turn and cook, stirring occasionally, until browned all over, 2 to 3 minutes more. Transfer to a plate.
  • Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and ginger; cook until fragrant, about 30 seconds. Add broccoli and water; cover and cook, stirring once or twice, until tender-crisp, 2 to 4 minutes. Stir the reserved broth mixture and add to the pan. Cook until the sauce has thickened, 1 to 2 minutes. Return the tofu to the pan; toss to combine with the broccoli and sauce.

Nutrition Facts : Calories 257.3 calories, CarbohydrateContent 23.2 g, FatContent 13.2 g, FiberContent 4 g, ProteinContent 14 g, SaturatedFatContent 1.1 g, SodiumContent 664.7 mg, SugarContent 8.1 g

BROCCOLI AND TOFU STIR FRY RECIPE | ALLRECIPES



Broccoli and Tofu Stir Fry Recipe | Allrecipes image

I like to serve this broccoli and tofu stir fry over white rice. If you don't have cashews, pecans or almonds will work as well.

Provided by stay@homemom84

Categories     World Cuisine    Asian

Total Time 30 minutes

Prep Time 5 minutes

Cook Time 25 minutes

Yield 4 servings

Number Of Ingredients 10

1 tablespoon peanut oil
4 cloves garlic, minced
1 red bell pepper, seeded and sliced into strips
2 crowns broccoli, cut into florets
? cup chicken broth
3 tablespoons soy sauce
1 tablespoon dry sherry
2 teaspoons cornstarch
8 ounces extra firm tofu, diced
2 tablespoons cashew pieces

Steps:

  • Heat peanut oil in a wok or large skillet over high heat. Stir in garlic and cook for a few seconds until it begins to brown. Add the bell pepper and broccoli; cook until the pepper begins to brown and soften, about 5 minutes.
  • Stir together the chicken broth, soy sauce, sherry, and cornstarch until dissolved. Pour the sauce into the wok and bring to a boil. Stir in the tofu, and cook until hot, about 1 minute. Garnish with cashew pieces to serve.

Nutrition Facts : Calories 151.3 calories, CarbohydrateContent 13 g, FatContent 8.4 g, FiberContent 3 g, ProteinContent 8.6 g, SaturatedFatContent 1.4 g, SodiumContent 756.9 mg, SugarContent 3.2 g

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